Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Are Your Landing Mechanics the Missing Link to Top Sports Performance?

So you’ve been working on your speed, power and explosiveness all season but have you actually been getting the most out of it? If you haven’t perfected your landing mechanics and ground contact on every stride, then you’re minimizing your playmaking capability and setting yourself up for potential injury.

What Does Landing Mechanics Mean?

Landing mechanics are what allows your body to set you up for the next move or bring your body to an effective stop. Whether it be a straight forward jump, lateral jump, a cut/juke move, or coming to a complete stop, how you land and the set up dictates the next move.

How Will It Improve Sports Performance?

Landing mechanics are one of the biggest factors that can immediately improve your performance. If you can efficiently absorb the forces your putting into the ground with every step, juke and landing then you can effectively explode out of that move like a loaded spring. This leads to a more efficient and effective juke, and stride. To put it simple you use less energy and make more plays.

How Can It Reduce My Injury Risk?

Landing is crucial to staying healthy and keeping yourself on the field or ice. Over time that landing issue, even if it’s minuscule, will lead to injury. For example, if your knees are collapsing inward every time you land, this creates excessive force on your knee joints. Over time, this may lead to problems such as an ACL, MCL or meniscus tear. If you’re effectively landing with all joints aligned, then you’re more likely to stay healthy and dominate the game.

Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Is Body Movement Training The Next Big Thing?

What is Body Movement Training?

Body movement training can be summed up to pretty much any type of body movement done efficiently: running, walking, jumping, bounding, rolling, cartwheels. These movements are already found in some fitness programs, but are they being done properly? And are they being worked on and perfected?

Hasn’t Body Movement Always Been a Thing?

It was a thing! Unfortunately, most people don’t move efficiently or often, leading to poor body mechanics and posture. This then leads to pain and potential injury. The vast majority of people are sitting behind desks for 8+ hours a day, followed by a few more hours in the car and on the couch to finish out the day. Our actions create habits and a habit of poor posture and inactivity doesn’t transfer well to healthy movement.

How Can I Make My Body Move More Efficiently?

Stop sitting so much, start there! For every hour you sit, make it a rule to at least get up and move around for 5 minutes. Do get a better idea of your body’s movement needs. Come in for a movement assessment. An assessment can pinpoint the body compensations and muscle imbalances developed over the years. These imbalances can come from various every day habits. You have a Desk job and aren’t very active. You play sports or have played sports and have developed imbalances because of the repetitive sporting movements. You’re an avid gym goer and have poor movement habits that lead to you doing the exercises incorrectly. Whatever it may be a movement assessment can help find the fix.

What is a Movement Assessment?

A movement assessment typically starts with a squat assessment. From this squat assessment every joint and muscle movement can be seen. Compensation patterns and muscle imbalances are determined. From there the most productive workout program can be put together to get your body moving more efficiently and in less pain! Now the true body movement training program begins!

Where Can I Get An Assessment?

More facilities are providing movement assessments than ever before, which is great for the future of body movement training, but not all assessments are created equal. Just make sure you do your homework on the place and find out if they do a movement assessment. If you live in the South Jersey area or want to complete an online movement assessment and suggestions on how to improve, we would be happy to help.

Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

These articles will be a good guide to see if ankle mobility is an issue for you and how to improve it to get the most out of the performance exercises in this article. We are going to break down the top 5 sports performance exercises to start optimizing your new ankle mobility and really amp up your performance level!

Sports Performance Exercise #1: Single Leg Box Jumps

Single leg box jumps are a great way to build single leg stability and power. Single leg allows you to evenly develop stability and power in both legs without the compensations that may happen in a bi-lateral (both legs) box jumps. This will transfer over to sport more efficiently since your typically pushing and striding off of one leg.

Sports Performance Exercise #2: Weighted Deep Squats

Weighted deep squats are a great way to work on your ankle mobility under load or weight. This allows for your ankle to gain stability in the newly mobilized position. Increased mobility in your ankle is great but only if you can stay stable in those new ranges of motion. (Remember only add weight when you can perform the exercise properly without it.)

Sports Performance Exercise #3: Single Leg Lateral Bounds

This exercise takes the single leg box jump a step further and adds a lateral aspect to it. The ability to laterally transfer your weight over, explode through your hips and ankle, all while keeping a stable ankle for landing.

Sports Performance Exercise #4: Depth Jumps

Depth jumps are a challenging exercise but must be done correctly. Depth jumps train your ankle and the rest of your body to absorb the force of the ground and use the elastic energy created by your ankle to propel your body into the air for a powerful jump. This elastic energy can only be created by a mobile but stable ankle.

Sports Performance Exercise #5: Sprints

Your sprint can only be as powerful as your ankle mobility will allow. If your ankle is too stiff you won’t be able to properly absorb the force of each foot strike leading to wasted energy and less power. This will also translate to poor running mechanics and potential injury down the road.

Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

The goal creates the puzzle our habits create the pieces

New years resolutions are right around the corner. Goal setting becomes a focus until the first obstacle comes up and then the excuses start. “I’ll try again next year”… “things are too hectic right now”, ” my goal wasn’t realistic.”. The goal isn’t unrealistic because the person is incapable of accomplishing it but they’re unwilling to sacrifice what is needed to see success. Goal setting is an interesting phenomenon. A person will imagine what it would feel like to accomplish the goal, envision it and may even begin to plan what it’ll take to make it work. Then either they take to long to act on it letting it go from achievable to an inconceivable task or they start but don’t account for the social influence or change of priorities.

Goal setting is a great way to start but is usually a short-term commitment. In the health and wellness world specifically, Habits allow for true success or failure. Why we do what we do starts from an action, that action, when reinforced becomes a habit. The habits we create shape our life, our friends, associates, hobbies, weekly activities, what we prioritize.

Setting goals challenge us to grow and adjust our life, as needed, to achieve our overall “life goal puzzle”. It’s important to set goals that you are willing to incorporate into your life. If the goal begins to evolve into other parts of your life, then it may be possible that the pieces that are in place are in the wrong puzzle.

Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Fresh Fruit Ice pops

It’s getting colder outside. That’s ok, everyone can use a healthy, crunchy, sweet alternative for a dessert. We found this recipe by Debbie. Check out her page. She gives more details of the process. However, we made a small adjustment in the recipe. The point of the recipe is to use fresh fruit. Then we might as well use fresh fruit for the whole process. In the recipe we adjusted using apple juice to making your own mix of water and lemon. That simple, take a lemon cut it and squeeze the lemon juice into the water.

Ingredients:

2 Kiwis

1 lemon

Bottle of Essentia water (filtered works too)

2 Peaches

1 cup Strawberries

½ cup Raspberries

½ cup Blueberries

Instructions:

Peel and slice the kiwis and peaches into ¼” slices

Slice the strawberries into thirds.

Press the strawberry, kiwi and peach slices into the bottom of each mold. Use a popsicle stick to press them against the sides of the mold.

Add blueberries and raspberries to fill the gaps.

Add as much fruit as you can fit into the mold, continuing to press it against the sides.

mix water with fresh squeezed lemon.

Fill the molds with Fresh squeezed water and lemon leaving about ?” space at the top for the juice to expand when it freezes.

Freeze the popsicles overnight.

Run the molds under hot water to help the popsicles release.

Let us know your experience making them, how easy, hard, fun how ever it turns out. Was it a nice change up, can it help you with your cravings? Enjoy!

Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Corrective Ways to Improve Ankle Mobility Part 2

Muscle Activations

What are Activations?

Typically there are many muscles in the body that will get under active or under used from muscle imbalances developed. This is where muscle activations come into play. Muscle activation exercises can increase the activity of that under used muscle.

How it Can Help

After you have already released, stretched and mobilized the affected area, activating the under used muscles can help bring back balance to the muscles and increase movement to the joints involved. Performance specific training can now be increased because muscles that were inactive and not part of the movement process, can now move efficiently and create the necessary power to move pain/wear and tear free.

Integrative Exercises

What is an Integrative Exercise?

An exercise that requires the body as whole to work together and activate all the necessary muscles to perform the movement efficiently.

How it Helps

This is the final piece to the puzzle. Integrative exercises help you develop stability, power and proper movement. Without integrating the movements, in most cases, doesn’t mean the process is complete. By integrating the movement back into daily life, the movement becomes a regular movement.

Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…